Motivation & Barriers
What type of motivation comes from rewards or recognition (for example, trophies or social praise)?
Extrinsic motivation
What are the four types of social support listed in the text?
Instrumental, emotional, informational, and companionship support.
What does a SMART goal stand for (list the five components)?
Specific, Measurable, Attainable, Realistic, Timely.
What term describes genuinely caring, asking appropriate questions, avoiding distractions, and providing feedback when working with clients?
Active listening.
List the five stages of change in the Stages of Change Model.
Precontemplation, Contemplation, Preparation, Action, Maintenance.
Name two common barriers to exercise mentioned in the document that are related to time, goals, or social perception.
Examples include lack of time, setting unrealistic goals, and social physique anxiety (also lack of social support, lack of convenience, and ambivalence are listed).
Which type of social support involves tangible help like transportation or childcare?
Instrumental support — tangible assistance such as transportation, childcare, or packing a gym bag.
Give one example of an outcome goal from the provided text.
Place in top 10 in a 10K race; achieving a certain level of body fat; achieving a certain level of strength improvement.
Name two techniques or elements from motivational interviewing that CPTs can use.
Techniques include developing discrepancy between current and ideal states, promoting change talk, and assessing readiness, willingness, and perceived ability to change.
At which stage has a client made specific modifications in their exercise routine within the past 6 months?
Action stage.
Why is intrinsic motivation especially important for long‑term exercise adherence?
Intrinsic motivation comes from within the individual (enjoyment, stress relief, challenge) and is strongly related to long‑term adherence because it sustains behavior without relying on external rewards.
Who often sets the tone for an exercise class and is responsible for creating an inviting and inclusive environment?
The exercise leader (instructor) sets the tone for the class and creates an inviting, inclusive environment.
Provide one example of a process goal from the text.
Jog for 45 minutes starting at 6:30 a.m. Monday–Friday; or eating 1600 calories per day of mostly whole foods; or strength training 5 days per week targeting each muscle group.
What are three forms of communication that are important for developing professional client relationships mentioned or implied in the text?
Verbal communication (questions, feedback), nonverbal communication (body language, eye contact), and tone/attitude (empathy, professionalism) — all important in building rapport and trust.
Define self-efficacy as given in the text.
Self-efficacy is one’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Describe one practical strategy a fitness professional can use to reduce the barrier of "lack of time."
Improve time management and re-evaluate daily priorities; help the client schedule shorter, consistent workouts, integrate exercise into daily routines, or identify convenient alternatives to facility-based exercise.
Explain how community-level factors can influence exercise participation; give two examples from the text.
Community factors include safety of the environment and availability of exercise opportunities: examples are sidewalks, green spaces, playgrounds, and walking trails; safer, accessible environments increase participation.
Why should clients set both long-term goals and smaller interim goals according to the text?
Long-term goals provide direction, while smaller, measurable interim goals create achievable steps that drive progress and maintain motivation; this scaffolding supports better outcomes.
Describe how planning and self-monitoring contribute to improving a client’s self‑efficacy.
Planning (setting SMART and process goals) and self-monitoring (logs, diaries) create a self-regulatory strategy: Tracking and planning build confidence and consistency.
Explain what “decisional balance” reflects for a client considering exercise.
Decisional balance reflects a client’s weighing of pros and cons of changing behavior; it influences readiness and willingness to adopt exercise.
Define social physique anxiety and provide one strategy a trainer can use to help a client overcome it.
Anxiety about how others view your body; A trainer can help by creating a comfortable environment (private or low‑pressure options), offering activities that reduce focus on appearance, providing positive reinforcement, and pairing the client with supportive group formats or individual sessions.
Compare parental influence and instrumental support in terms of their typical importance for different age groups.
Parental influence is especially important for children and adolescents (shaping early activity habits), whereas instrumental support is key for all ages. Tangible help is often cited as the most influential type of support across populations—parents may provide instrumental support for youth (transportation, supervision), while adults may rely on other instrumental supports or companionship.
Explain decisional balance and how it relates to a client’s readiness to change.
Weighing pros and cons of change; it helps determine their motivation and readiness—if perceived pros outweigh cons, they are more likely to act.
List and explain two cognitive strategies that can help change behaviors.
Cognitive strategies include positive self-talk, imagery (mental rehearsal), and psyching up (pre-performance routines) — these help change thoughts and emotions, improving confidence and motivation.
Identify and explain three determinants of behavior that Behavioral Change Techniques (BCTs) aim to enhance.
BCTs aim to enhance determinants such as self-efficacy (confidence), motivation (intrinsic/extrinsic drivers), and self-regulation skills (planning, self-monitoring, goal setting). These targets help people adopt and maintain exercise behaviors.